5 mau mea ʻē aʻe e pani i ka laiki a me ka pasta

Anter

• 1. Quinoa
• 2. ʻO Amaranth
• 3. Zucchini spaghetti
• 4. ʻUala kahiki
• 5. Buckwheat

E hoʻololi i ka laiki a me ka pasta i nā meaʻai a hoʻoliʻiliʻi i ka nui o nā huʻopaʻa i ka papaʻai, quinoa, amaranth, ʻuala a me ka zucchini spaghetti hiki ke hoʻohana ʻia, nā meaʻai e hiki ke hoʻohui ʻia i nā hoʻomākaukau like ʻole, e like me ka pasta, nā ʻai, nā salakeke, nā wai a me nā huaora. .

Eia hou, he mau koho olakino lākou no ka poʻe me ka hoʻomanawanui ʻole i ka gluten, i loaʻa i ka pasta, a hiki ke hoʻohana ʻia i nā ʻano meaʻai like ʻole i ka lumi kuke, e hāʻawi ana i nā ʻano like ʻole me ka laiki a me ka pasta.

1. Quinoa

ʻO Quinoa kahi pseudo-cereal waiwai i loko o ka protein a me ka fiber, i hiki ke loaʻa ma ke ʻano o nā flakes, palaoa a palaoa paha. Hoʻohui ʻia, waiwai ia i ka omega 3, calcium, hao a me nā huaora B, e kōkua ana i ka pale ʻana i nā pilikia o ka maʻi puʻuwai, osteoporosis a me nā pilikia ʻōnaehana.

Pehea e ʻai ai: e pani i ka laiki a me ka pasta, e hoʻohana i ka quinoa palaoa, i kuke ʻia e like me ka laiki, e hoʻohana ana i 2 mau kīʻaha wai no kēlā me kēia kīʻaha o ka quinoa. Eia kekahi, i ke ʻano o nā flakes a palaoa paha, hiki ke hoʻohui ʻia ka quinoa i nā salakeke, nā wai, nā kopa a me nā huaora. E ʻike i kekahi mau mea hoʻomake e hoʻoliʻiliʻi i ka kaumaha me ka quinoa.

2. ʻO Amaranth

ʻO Amaranth kahi palaoa i waiwai i nā protein, nā olonā, ka hao, ka calcium, ka magnesium a me ka potassium, he waiwai nui e like me ka pale ʻana i ka maʻi ʻaʻai, ka pale ʻana i kekahi ʻano neurological, ka wikiwiki ʻana i ka hoʻōla i nā mākala a me ka pale ʻana i ka osteoporosis

Eia hou, waiwai nui ia i nā antioxidant e pale i ke ake a me ka puʻuwai. Loaʻa iā ia kahi hopena anti-inflammatory, paipai i ka pohō kaumaha a kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol.

Pehea e ʻai ai: Hiki ke kuke i nā hua amaranth i ke ala like me ka laiki a hoʻohui ʻia i nā kīʻaha ʻai, nā ʻopa a me nā salakeke. Hoʻohui ʻia, hiki ke ʻai pū ʻia me ka hua, ka waiū a me ka yogurt.

E hana i ka palaoa amaranth, wili wale i nā hua i loko o ka blender a hoʻohui i ka palaoa i nā wikamina, nā porridges, nā pōpō a me nā wai. E ʻike i nā pono o ka palaoa amaranth.

3. Zucchini spaghetti

ʻO Zucchini spaghetti kahi koho olakino maikaʻi, kahi hiki ke hoʻohana ʻia ma ke ʻano he pani no ka pasta, e lawe ana i ka pōmaikaʻi o ka haʻahaʻa o nā calorie, kahi koho maikaʻi loa no nā papa hana hōʻemi kaumaha. Eia hou, ʻaʻohe ona gluten, e hana ana i kahi hopena maikaʻi no nā poʻe me ka hoʻomanawanui gluten a i ʻole maʻi celiac.

He mau pono olakino hoʻi kā Zucchini no ka mea waiwai ia i ka huaora A, carotenoids, vitamina C, calcium a me potassium.

Pehea e ʻai ai: ʻoki i ka zucchini i loko o nā ʻāpana ma kahi o 2 mau manamana mānoanoa, hemo i ka peels a kau ma luna o kahi pepa pepa i hamo ʻia me ka aila, lawe i ka umu preheated ma 200ºC ma kahi o 30 mau minuke.

Ke hoʻomoʻa ʻia, hemo iā ia mai ka wela a ʻoluʻolu ma kahi o 10 mau minuke. A laila, e hoʻokaʻawale wale i nā kaula zucchini me ke kōkua o kahi kō, a hoʻohana me ka ukana āu e makemake ai.

E ʻike i ka ʻanuʻu ma kēia ʻanuʻu:

4. ʻUala kahiki

ʻO kahi ʻuala kahi kumu maikaʻi loa o nā gbc index index low a hiki ke hoʻopau ʻia e nā diabetic a he koho maikaʻi loa ia no nā meaʻai māmā mua.

ʻO ka ʻuala momona ka waiwai i ka wikamina A, nā carotenes, ka wikamina C, ka potassium, ka calcium, ka phosphorous a me ka magnesium, kahi momona e waiwai ana i nā antioxidants a me nā anthocyanins, ka pale ʻana i nā maʻi ʻaʻai a me nā maʻi puʻuwai. Eia hou, he mau olonā e kōkua i ka mālama ʻana i ke olakino ʻōpū a mālama i ke olakino maka.

Pehea e ʻai ai: hiki ke hoʻohana ʻia i ke ʻano moʻa maʻalahi a i ʻole puree ano, e hui maikaʻi me nā ʻano ʻiʻo āpau.

5. Buckwheat

ʻO ka Buckwheat kahi meaʻai i waiwai i ka protein, fiber, antioxidants a me nā minelala e like me ka magnesium, manganese, hao a me ka phosphore, me ka loaʻa ʻole o ka gluten.

Ma muli o ke ʻano o ka pulupulu, mālama ka buckwheat i ke olakino ʻōpū, hoʻonui i ka manaʻo o ka māʻona a mālama i nā pae kō kō, makemake i ka pohō kaumaha a hiki ke hoʻopau ʻia e ka poʻe diabetic.

Pehea e ʻai ai: hiki ke hoʻomākaukau i kēia palaoa e like me ka laiki. No kēia, pono ʻoe e kau i 1 kīʻaha o ka buckwheat no kēlā me kēia ʻelua o ka wai, e ʻae ana e kuke no 20 mau minuke.

Hiki ke hoʻohana ʻia i ka palaoa Buckwheat e hoʻomākaukau ai i nā pōpō, nā pai a me nā pancakes, no ka laʻana.Hoʻohui ʻia, hiki iā ʻoe ke kūʻai i ka pasta i hoʻomākaukau ʻia me ka palaoa.

I mea e kōkua ai i ka hoʻēmi kino, e ʻike i nā ʻōlelo aʻoaʻo maʻalahi ʻē e lilo ka paona a lilo ka ʻōpū.